Warm Up (5 or so minutes) Stretch Run/Bike/Swim 45 minutes + Cool Down (5 or so minutes) Stretch -The MidwestFit Team
Archive for the ‘Workout’s of the Day’ Category
2/25/12 – Saturday – Distance Cardio
Posted: February 25, 2012 by MidwestFit in February 2012Tags: distance cardio, half marathon training, long distance run, lose weight, midwest fit, midwestfit, training for half marathon, weight loss
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2/24/12 – Friday – Total Body Strength
Posted: February 24, 2012 by MidwestFit in February 2012Tags: Bench press, bicep curl, bodyweight, circuit training, crossfit, Medicine ball, midwest fit, midwestfit, p90x, Plank road, pullups, push up, squat, total body circuit, total body fitness, total body workout, workout
Potential PT #1 – Total Body Strength Stretch Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 Kettle Bell Swings – 3 sets of 15 repetitions (at 30-45 lbs) Weighted Barbell Back Squat – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds Abs/Core: [...]
2/22/12 – Wednesday – Lower Body Strength
Posted: February 22, 2012 by MidwestFit in February 2012Tags: Calf raises, circuit training, Dumbbell, Hamstring Curls, lower body circuit, lower body strength, Lunges, midwestfit, Physical exercise, squat
Stretch 3 Rounds as quickly as possible of: 1. Sumo Squat – 15 (holding weight) 2. Hamstring Curls on Ball – 12 3. Walking Lunges – 24 Total (12 each leg – holding weights in each hand or straight bar on back) 4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult) 5. Straight Leg Deadlift - 12 END [...]
2/21/12 – Tuesday – Quick Cardio
Posted: February 21, 2012 by MidwestFit in February 2012Tags: biking, cardio exercise, cardio routine, Crunch (exercise), elliptical, health, midwestfit, running, Sit-up (exercise), weight loss
Potential PT #1 – Quick Cardio Tempo Run (meaning high intensity) 25-30 minutes Circuit 4 times: Weight Crunches (place light weight behind head or hold straight above head during exercise) 30 Plank 1 minute (left or right side) Crunches (body weight this time) As many as possible Plank 1 minute (opposite side) -K Potential PT [...]
Complete this workout as quickly as possible. Stretch 1. Regular Push Ups – 50 2. Diamond Push Ups on Bosu – 25 3. Bicep Blasters – 2 times for 1 minute a piece 4. Push Press – 3 sets of 12 reps 5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) [...]
2/19/12 – Sunday – Endurance/Fat Burning Cardio
Posted: February 19, 2012 by MidwestFit in February 2012Tags: abs, burn fat, burn fat running, cardio, cardio training, distance, endurance, lose weight, midwest fit, midwestfit, run to lose weight, running, running and ab workouts, running and core workouts, running programs, running trainig, running with core, weight loss
Burn off those extra calories piled up this weekend! Potential Pt #1 – Run it out Run 4-6 Miles or Run 45 Minutes – 1 Hour Stretch - Ben Potential PT #2 – Bike or Row Stretch/Warm Up Bike 1 Hour or Row 40 Minutes – K
Rest Day We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit. Here’s a post of ours on why rest is important in any and all fitness programs. It also talks about overtraining and some signs and symptoms to keep a [...]
2/17/12 – Friday – Upper Body Strength
Posted: February 17, 2012 by MidwestFit in February 2012Tags: abs, back, biceps, bulk, burn fat, chest, core, endurance, google, midwest fit, midwestfit, muscle, muscle toning, muscles, pull ups, shoulders, size, strength, strength and endurance, stumbleupon, summer workouts, thrusters, tone, toning, triceps, upper body, upper body strength, upper body strengthening, upper body workouts
For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible. Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10) Stretch Chest/Pecs: 1. Barbell Bench Press [...]
2/15/12 – Wednesday – Lower Body Strength
Posted: February 15, 2012 by MidwestFit in February 2012Tags: abs, burn fat, core, dead lift, deadlift, distance running, distance running training, endurance, flutter kicks, leg strength, lose weight, lower body strength, lower body strengthening, Lunges, midwest fit, midwestfit, plank, run, sit up, squat thrusts, squats, strength, stretch, weight loss
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20 For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible. 1. Barbell [...]
